Dear All, There has been an important change to the rules. According to the BJA: "As from January the 1st 2011 any grips of the leg(s) whilst initiating a technique or blocking with one or two hands or with one or two arms below the belt whilst performing a technique will be disqualified with a direct Han-soku-make. This is in line with the current ruling of the IJF." We will explain it during the first training back, but in case you miss it-IT IS IMPORTANT-you can lose a competition straight away! For those of you who missed the demonstration of the exercise programme, please find it below. Merry Christmas and a Happy New Year!!! Tom PROGRAM 5-10 minutes general WARM UP (cross trainer, treadmill) to raise the body temperature. STRETCHES (Most of the explanations for the stretching exercises can be found on the wall of the gym.) For each exercise do 3-5 reps to each side, hold each stretch for 5 seconds, then rest 5 seconds. Neck rotation Keep chin parallel to the floor, look as far as possible to one side, then keep it. Do all the reps to one side, then do the other side. Neck side flexion Ear to the shoulder Anterior neck Head up then ear to the shoulder Pec major/pec minor Kneel on the floor, put the big rubber ball on your side and in front of you, put a hand on the ball, lean forward. To vary between minor/major, change your arm position for extended to right angle in the elbow. This one is hard to explain, is you are unsure, find it on the wall. Shoulder rotation Stand next to a corner of a wall, parallel to one of them in line with the other. Keeping the right angle in the elbow, put palm of your hand on the in-line wall. Lean forwards, you should feel the strech in your shoulder. Upper back and abs Lean backwards when laying on the ball Hip flexor/side lean http://www.google.co.uk/imgres?imgurl=http://images.meredith.com/fitness/ima... Remember to lean to the leg in front Quadriceps http://www.youtube.com/watch?v=K4AnkF-njEc try to keep the knee back Hamstrings (standing and lying) http://www.google.co.uk/imgres?imgurl=http://www.sportsinjuryclinic.net/gall... http://www.google.co.uk/imgres?imgurl=http://www.the-fitness-motivator.com/i... Calf-gastrocnemius http://www.youtube.com/watch?v=95A-pAKiOwg Calf soleus http://www.youtube.com/watch?v=1i8QwoscojU --- STRENGTH/STABILITY EXERCISES Rest after each exercises is 1 minute, do 2-3 sets, T-tempo refers to unloading-hold-loading (seconds), where X means as fast as possible, R-repetitions, I-intensity is the weight used, where 1RR means that you stop when you would be able to do 1 PERFECT (this is important) repetition. Supine lateral ball roll I-bodyweight, R-6/8 each side,T-2-2-2 http://www.youtube.com/watch?v=ua9KYguBt8E keep your hips and arms up 1-arm dumbbell deadlift I-1RR, R-12-15, T-3-0-2 http://www.youtube.com/watch?v=lOvqHwWZp8Y 2-arm cable push with lounge I-1RR, R-10-12, T-2-1-X Stand with your back next to one of the pully machines (the ones that have a pull-up bar on them), set it up so the grips are at the height of your shoulders. Have elbows at right angles. Lounge then push the cables till your arms are straight. Cable woodchop I-1RR, R-12-15, T-3-1-X http://www.youtube.com/watch?v=I0EJszkCZaE&feature=related head up, arms straight Kneeling bent over row I-1RR, R-12-15, T-3-1-2 http://www.youtube.com/watch?v=s-c7Zz2VjwI similar to what those ladies are doing, but kneeling :) the extent to which you lean over makes it harder or easier Ball or wheel roll-outs I-2RR, R-8-10, T-3-1-3 http://www.youtube.com/watch?v=QbZs_zjTbRw If it is too hard, try to do the version on the knees Dynamic side plank I-bodyweight, R-10-12, T-2-2-2 http://www.youtube.com/watch?v=5pW8VeOP10I ENJOY!!!!! Imperial College Judo Club w: http://www.union.ic.ac.uk/acc/judo e: judo@imperial.ac.uk